Understanding The Different Levels Of Anxiety & How They Affect Mental Health
Anxiety is a feeling that can take the form of nervousness, tension, and/or unease regarding past, present, or future events. People with anxiety disorders can generally be classified as either mild, moderate, severe, or panic-level. The latter usually qualifies as panic disorder. Read on to learn more about these four phases of anxiety.
A brief overview of anxiety
Panic disorder and other anxiety disorders are considered mental health conditions
Anxiety disorders represent a category of mental disorders or mental health conditions. Each type may manifest with different symptoms, depending on the diagnostic criteria recognized in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). The most common disorders include generalized anxiety disorder, social anxiety disorder (social phobia), obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and panic disorder. Some symptoms that are often seen across many or most of these disorders include:
- Difficulty controlling constant worries
- Difficulty concentrating
- Irritability
- Fatigue
- A rapid heart rate
- Sweating
Symptoms of panic disorder and other anxiety disorders can vary
These symptoms can vary according to the anxiety that a person is experiencing and the particular disorder they are diagnosed with, and they may be accompanied by other symptoms specific to the disorder they’re experiencing. For example, some people may experience physical symptoms like chest pain, nausea, heart palpitations, or headaches when the anxiety is high.
It’s also worth noting that some people might only experience symptoms in certain situations. For example, a person with post-traumatic stress disorder (PTSD) may only experience anxiety when remembering or experiencing a flashback to a traumatic event, and someone with social anxiety disorder may only feel intense fear and self-consciousness in social situations.Anxiety disorder as a serious mental health condition
The four different levels of anxiety and worry
Understanding the levels of anxiety symptoms can help you determine when it may be time to seek support. While you can connect with a healthcare provider as a result of anxiety or other mental health challenges, it may be especially important for those experiencing moderate, severe, or panic-level symptoms.
Mild anxiety
Levels of mild anxiety may or may not be classified as clinically significant and may or may not impact an individual’s daily functioning. Mild anxiety doesn’t typically require long-term or pharmacological treatment, but it could come to negatively affect a person’s day-to-day life and well-being—especially if left unaddressed. Mild anxiety can be caused by everyday stressors such as exams, work deadlines, relationships, and social situations. Mild anxiety is often temporary and doesn’t significantly impact a person’s daily functioning. However, a therapist can help an individual work to develop healthy coping mechanisms so their symptoms of mild anxiety don’t worsen. Joining support groups can also be beneficial for individuals with mild anxiety.
Moderate anxiety
Moderate anxiety is a level that is more intense than mild anxiety but is less severe than severe anxiety. Those who live with moderate anxiety may sometimes have trouble focusing on anything besides the source of their anxiety. People with moderate anxiety may experience more physical manifestations of their feelings as well, such as nausea, dizziness, fear, muscle aches, and sweating. Cognitive symptoms of moderate anxiety may include excessive worry and difficulty concentrating. Moderate anxiety is often enough to significantly impact a person’s daily functioning, potentially causing them pain and distress and making them avoid certain triggering situations. A person with moderate anxiety symptoms may be diagnosed with an anxiety disorder and can likely benefit from treatment. If self-help strategies don’t work to keep your moderate anxiety from interfering with daily life, it is often recommended to seek professional help. Treatment for moderate anxiety may include medication, psychotherapy, healthy lifestyle changes, and effective real-time coping strategies.
Severe anxiety
People with severe anxiety may experience persistent worry, intense fear, and potentially debilitating physical symptoms. Individuals with severe anxiety may find it difficult or impossible to control their feelings of persistent fear and anxiety, and these may arise from both rational and irrational sources. Aside from physical and psychological symptoms, someone with severe anxiety may also experience panic attacks, which are sudden episodes of extreme fear that are often accompanied by heart palpitations and shortness of breath. An individual who is experiencing severe anxiety symptoms most likely has some type of anxiety disorder and should consider seeking professional treatment.
Panic-level (panic disorders)
Panic-level anxiety is extremely intense and debilitating, often taking the form of frequent, usually unpredictable panic attacks along with extreme fear of having them. Panic-level anxiety is considered more intense than severe anxiety since panic-level anxiety may lead to panic disorder. Symptoms of a panic attack typically include a racing heart or heart palpitations, shortness of breath, dizziness, intense fear, sweating or chills, trembling, numbness or tingling in the extremities, nausea, weakness, and/or chest pains, along with a sense of impending doom and a lack of control.
Panic attacks, which are episodes of extreme fear, can last anywhere from a few minutes to half an hour. Panic attacks brought by panic-level anxiety are often sudden and may occur even in the absence of an apparent trigger. These sudden periods of panic can be intensely frightening, which can lead to the debilitating fear of having another panic attack (a symptom of panic disorder).
Panic-level anxiety can significantly affect a person’s ability to socialize and perform daily tasks. In an article published by the National Institute of Mental Health about panic disorders, some commonly used therapies for treating panic-level anxiety include cognitive behavioral therapy (CBT) and exposure therapy. Medications such as selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines may also be prescribed for individuals with extreme fear of panic attacks or panic-level anxiety.
How to manage the varying levels of anxiety
Tips for managing different levels of anxiety in addition to mental health treatment
If you’re experiencing symptoms of anxiety that are distressing or negatively impacting your functioning, relationships, school, work, and/or overall well-being, the recommended course of action is usually to consult with a mental health care provider for evaluation. It can also be helpful to read more information about the diagnostic criteria, signs, causes, and treatments for anxiety disorders. The National Institute of Mental Health offers videos, educational materials, and other resources about anxiety disorders and other mental health conditions.
In addition to professional treatment, such as medication or behavioral therapy, certain lifestyle adjustments may have a positive impact, such as the following. Be sure to consult with your doctor before making significant changes to your diet or exercise routines.
- Exercise regularly. There’s a wealth of scientific evidence to suggest that regular exercise can help decrease symptoms of anxiety, as it can “positively impact a number of biological, as well as psychological, mechanisms”.
- Eat a nutrient-dense diet. Various studies also support the link between a varied, nutrient-rich diet and lower stress levels and other mental health issues. One study notes an association between higher levels of anxiety and a diet that’s high in fat, sugar, and refined carbohydrates.
- Lean on loved ones. A 2022 study reports that “perceived social support had significant and negative correlations with anxiety, depression, and insomnia,” suggesting that having people in your life you can depend on and get care and support from may help you manage or even prevent anxiety symptoms.
Seeking professional support for fear and anxiety symptoms
If you’re experiencing excessive anxiety symptoms, you may benefit from consulting with a mental health care professional. They can help you learn to challenge distorted thoughts that may lead to distressing feelings and behaviors related to anxiety and fear, and they can assist you in developing healthy coping mechanisms so you can manage symptoms as they arise. For more information about anxiety disorders, individuals may refer to the National Institute of Mental Health, which offers fact sheets, brochures, and research updates. Reading peer-reviewed information can be beneficial if you want to understand the diagnostic criteria of each type of anxiety disorder.
Online therapy for anxiety disorder and stress
If the prospect of meeting with a therapist in person seems intimidating or anxiety-producing, you might consider the option of connecting with a therapist online instead. With a virtual therapy platform like BetterHelp, you can get matched with a licensed provider who you can meet with via phone, video call, and/or in-app messaging to address the challenges you may be facing. Research suggests that online therapy can offer similar benefits to in-person therapy, with one study indicating that individuals with diagnosed anxiety saw “sustained and clinically meaningful improvements” in symptoms after treatment.
Takeaway
If your symptoms make it difficult to leave home, you might consider online therapy. With BetterHelp, you can be matched with a therapist who knows how to treat anxiety, and you can communicate via audio, video, or live chat. Take the first step toward getting relief from anxiety and reach out to BetterHelp today.
What are the six different diagnosable anxiety and stress disorders?
According to the American Psychiatric Association, the six most common anxiety disorders include:
- Specific phobias
- Social anxiety disorder (previously called social phobia)
- Panic disorder
- Agoraphobia
- Generalized anxiety disorder
- Separation anxiety disorder
It is often beneficial for individuals who experience mild anxiety or severe anxiety symptoms to consult a mental health professional to receive a proper diagnosis of their mental health condition. Licensed mental health professionals often conduct clinical interviews and tests to assess whether one’s symptoms meet the diagnostic criteria for anxiety disorders. For more extensive resources about anxiety disorders, the National Institute of Mental Health (NIMH) offers health topic pages and educational materials on managing anxiety.
What are the three different degrees of worry and panic symptoms?
In general, symptoms of anxiety may be mild, moderate, or severe.
Mild anxiety symptoms: Mild anxiety can be considered a regular part of life. Mild anxiety is often manageable with the help of healthy lifestyle changes and coping strategies. Mild anxiety symptoms are usually associated with feelings of restlessness, unease, and tension-relieving behaviors like nail biting and fidgeting, which are responses to everyday stress, worries, or challenging situations. Specific events and conditions may trigger mild anxiety, but while it causes discomfort, mild anxiety is typically not debilitating and doesn’t significantly impair one’s daily life functioning. Mild anxiety symptoms can be managed through therapy, coping strategies, and relaxation techniques.
Moderate anxiety symptoms: Moderate anxiety is more intense than mild anxiety, but it is less severe than severe anxiety. Moderate anxiety is characterized by more frequent physical and psychological symptoms. Physical manifestations of moderate anxiety symptoms include increased heart palpitations, muscle tension, sweating, and trembling. Meanwhile, cognitive symptoms of moderate anxiety may consist of excessive worry, difficulty concentrating, and sleep disturbances. Individuals who experience moderate anxiety symptoms may suffer from selective inattention, wherein their focus and concentration are disrupted. Moderate anxiety can also make it difficult for individuals to think clearly. Treatment options for moderate anxiety may include medication, psychotherapy, healthy lifestyle changes, and effective coping strategies.
Severe anxiety symptoms: Severe anxiety can manifest as intense physical and psychological symptoms, which can include panic attacks. Severe anxiety can significantly disrupt a person’s daily functioning and personal relationships. Individuals experiencing severe anxiety symptoms may feel various symptoms such as excessive worry and fear, restlessness, irritability, dizziness, panic attacks, and muscle tension. It’s often crucial for individuals who are experiencing symptoms of severe anxiety to seek professional help to address their symptoms. Severe anxiety is usually treated with a combination of medication, therapy, and lifestyle changes. Connecting with others who can provide valuable support and coping strategies can also be beneficial for individuals with severe anxiety.
In addition to mild, moderate, and severe anxiety, panic-level anxiety is considered the most severe form of anxiety. Panic-level anxiety is often characterized by sudden episodes of extreme fear, known as panic attacks. Panic-level anxiety is usually associated with panic disorder. An individual with panic disorder may experience even more intense anxiety with significant distress, including persistent symptoms like difficulty sleeping, obsessive thoughts, or excessive worry, as well as physical symptoms like heart palpitations, dizziness, fear, muscle tension, or rapid breathing.
If you’re experiencing symptoms of panic attacks or panic-level anxiety, it is often crucial to seek professional help. Treatment for panic attacks and panic-level anxiety usually involves a combination of psychotherapy and medication. SSRIs, SNRIs, and benzodiazepines may be prescribed for panic attacks and panic-level anxiety. Other coping strategies, such as breathing exercises, relaxation techniques, and joining support groups, can also help manage episodes of extreme fear, such as panic attacks.
What is the difference between different stages of anxiety (moderate anxiety and severe anxiety levels)?
Both moderate and severe forms of anxiety can present with mental and physical symptoms and, if left untreated, can negatively impact mental health and well-being. According to the National Institute of Mental Health, physical symptoms of anxiety disorders include heart palpitations, dizziness, and shortness of breath. Meanwhile, mental symptoms of anxiety may involve excessive worry, extreme fear, difficulty concentrating, and sleep disturbances.
Severe anxiety is more intense than moderate anxiety and may be debilitating. Moderate anxiety symptoms are noticeable but not debilitating, while severe anxiety symptoms impair an individual’s daily functioning, which can potentially lead to unexpected panic attacks. Individuals experiencing either level of anxiety can usually benefit from treatment. Treatment does not cure anxiety disorders or other mental health disorders, but learning stress management techniques and other coping skills can help manage symptoms and improve the overall well-being of someone with moderate or severe anxiety.
An article by the National Institute of Mental Health published some coping strategies that can help with anxiety disorders, including keeping a journal, exercising, sticking to a sleep routine, and reaching out to friends for interpersonal support. Seeking treatment from a licensed mental health professional can also be beneficial for individuals who are struggling to cope with anything from the most common mental disorders to the rarest. The two main treatments for persistent symptoms of anxiety may include medication and cognitive behavioral therapy, which is a form of psychotherapy.
What are considered extreme or severe levels of panic and anxiety?
Panic disorder is typically considered the most extreme type of anxiety and is usually characterized by unexpected panic attacks that can be intensely frightening and debilitating. The DSM defines a panic attack when at least four of the following symptoms occur:
- Palpitations
- Shaking or trembling
- Sweating
- Choking feeling
- Chest pain or discomfort
- Abdominal distress or nausea
- Dizziness, light-headedness, or feeling unsteady or faint
- Heat sensations or chills
- Numbness or tingling
- Feelings of depersonalization or derealization
- Feeling a loss of control
- Fear of dying
According to the National Institute of Mental Health, panic disorders can be treated through psychotherapy and medication.
What do psychiatrists usually prescribe for different stages of anxiety?
Depending on the type of anxiety disorder a patient is experiencing, the treatment plan may vary. Some behavioral therapies may be effective on their own. In other cases, a psychiatrist may prescribe certain medications, like selective serotonin reuptake inhibitors, often in combination with some form of psychotherapy. Just like in dealing with some of the most common mental disorders, not just anxiety disorders, remember that you should always consult with your doctor before starting, stopping, or changing a medication regimen.
How can I beat mild and moderate anxiety?
Implementing self-help strategies, such as practicing grounding exercises, the “five senses” technique, engaging deep breathing strategies, making healthy lifestyle changes, and participating in some forms of talk therapy, can all be effective ways to help manage symptoms of anxiety.
If you’re experiencing mild anxiety symptoms, it’s typically best to consult with a healthcare professional to assess which of your symptoms fits the diagnostic criteria of anxiety disorders. In an article published by the American Psychiatric Association about anxiety disorders, cognitive behavior therapy and other treatment approaches can help you identify the things that trigger anxiety and learn self-help strategies and relaxation techniques to manage symptoms.
More questions about anxiety levels and stages
Do symptoms of worry worsen with age?
Recent studies have shown that the symptoms of some forms of anxiety can get worse with age, particularly if left untreated. Like most common mental disorders, an individual’s specific risk factors can also play an important part in determining if their anxiety might get worse with age.
Several risk factors that can increase the likelihood of developing anxiety disorders include genetic predisposition, exposure to traumatic events or negative early childhood experiences, presence of certain personality traits or comorbid mental health conditions, lifestyle factors, and physical conditions such as thyroid problems and chronic obstructive pulmonary disease.
How do I get diagnosed with generalized anxiety disorder (GAD)?
Anxiety is one of the most common mental disorders that may impact various developmental stages, including early childhood, adolescence, and adulthood. According to the National Institute of Mental Health, about one-third of U.S adolescents and adults will experience anxiety disorders at some point in their lives.
If you suspect you may have an anxiety disorder or are experiencing even mild anxiety symptoms, consulting with a healthcare professional is usually the recommended next step. Using diagnostic criteria listed in the Diagnostic and Statistical Manual, they may provide you with a diagnosis of generalized anxiety disorder or other anxiety disorders (or another mental health disorder in general) as well as a treatment plan that can help you address and manage symptoms. This plan may include anti-anxiety medications, therapy, alternative treatments, or a combination of approaches.
In addition to generalized anxiety disorder, other types of anxiety disorders that the American Psychiatric Association recognizes include panic disorder, agoraphobia, specific phobia, social anxiety disorder, selective mutism, and separation anxiety disorder. For more information about generalized anxiety disorder, the National Institute of Mental Health has published an overview of the signs, causes, and treatments for generalized anxiety disorder.
What are the two types of anxiety?
Various types of anxiety disorders may affect an individual, and one person can have two or more conditions at once. If you suspect you’re experiencing symptoms of an anxiety disorder or other mental health condition, it’s usually best to meet with a qualified healthcare professional. Talking to a licensed mental health professional can be beneficial to assess whether your symptoms fit the diagnostic criteria of a mental disorder. Your mental health provider can also help you identify the cause of your symptoms, which may stem from genetics, early childhood experiences, traumatic events, and other mental health conditions.
At what age does anxiety peak?
The age at which anxiety symptoms may be most severe depends on an individual’s specific circumstances, including risk factors, type of anxiety disorder, any comorbid disorders, and other health factors. According to an article published by the National Institute of Mental Health, generalized anxiety disorder typically develops gradually and usually starts in early adulthood.
What are the levels of anxiety?
The first stage of anxiety without healthy coping mechanisms is experiencing troublesome or distressing symptoms. The second stage may include avoiding situations or engaging in unhealthy coping strategies. Unhealthy coping mechanisms may include isolation and substance or alcohol use, leading to substance use disorder (formerly called alcohol abuse). The next stage is temporary relief, followed by a return of symptoms. To break the cycle of anxiety, consulting with a mental health professional about healthy coping mechanisms and self-help strategies for managing symptoms can be helpful.
How can I calm my anxious heart if I am experiencing worry, fear, and stress?
Worry, fear, and stress can lead to various symptoms, including sleep disturbances and cognitive symptoms, like difficulty concentrating, obsessive thoughts, and irrational fears. There are various breathing techniques and grounding exercises that you can try to calm yourself when experiencing anxiety.
One of the most well-known is the “five senses” exercise, where you acknowledge five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. A technique like this can bring you back to the present and help stabilize your thoughts.
It is also often beneficial to seek professional help to learn other effective coping strategies when it comes to anxiety disorders and other mental health conditions. For additional resources about anxiety disorders and other mental disorders, organizations such as the National Institute of Mental Health, the American Psychiatric Association, and the Substance Abuse and Mental Health Services Administration offer education, support, and other services.
What is the highest level of anxiety?
Panic-level anxiety, also known as panic disorder, is generally considered to be the highest and most severe form of anxiety. Panic-level anxiety is often characterized by intense episodes of extreme fear relating to unexpected panic attacks. These unexpected panic attacks usually come with physical symptoms like shortness of breath, trembling, sweating, heart palpitations, dizziness, fear, and numbness.
Treatment options for panic attacks and panic-level anxiety typically include a combination of medication and therapy, such as exposure therapy and cognitive behavioral therapy. Selective mutism may also be considered a severe form of social anxiety. While people with this condition may have normal language skills, they are unable to speak in certain social interactions. Several factors, including a family history of anxiety disorders, difficulty in family relationships, exposure to traumatic events in early childhood, and overprotective parenting, can cause selective mutism.
What are the four types of OCD?
Obsessive-compulsive disorder (OCD) may be divided into four types:
- Cleaning/contamination
- Harm
- Hoarding
- Order/symmetry
According to the National Institute of Mental Health, there is no cure for OCD. However, persistent symptoms of obsessive-compulsive disorders can be managed with a combination of medication, self-help strategies, support groups, and therapy, such as cognitive behavioral therapy and exposure therapy.
How does anxiety feel physically?
According to the American Psychiatric Association (APA), anxiety can present as several physical symptoms, often with a sudden onset, including sweating, dizziness, lightheadedness, shortness of breath, heart palpitations, nausea, headaches, and a racing pulse. Someone who has a medical illness may experience exaggerated symptoms when dealing with anxiety. For example, people with chronic obstructive pulmonary disease are at high risk of anxiety and may experience panic attacks when experiencing an exacerbation.
For more information on anxiety as well as research on how to treat persistent symptoms of depression, anxiety, and other disorders, visit the website of the National Institute of Mental Health. The National Institute of Mental Health (NIMH) provides in-depth information about anxiety disorders, including brochures, fact sheets, and research updates on diagnostic criteria, as noted by the American Psychological Association and other sources. You might also visit the Journal of Clinical Neuroscience for recent research on anxiety.
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